90 secs/side Couch PNF Stretch
Then complete 2 sets of:
8/side RNT KB Front Rack Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
15 Banded Pull Aparts
5 Hang Squat Cleans – build through the two sets
1 Straight Leg Box Jump
5/side Back Rack Lunges (#)
5 Barbell Sumo Deadlift High Pulls
5 Bar Facing Burpees
On the SDHP put your hands at shoulder width or just inside.
This is very short, go as hard as possible on this one!
Complete 2 sets of:
30 sec/side Kneeling Paloff Hold
1 min/side Side Plank
Rest 90 secs
AMRAP x 10 mins:
3 x 25ft HS Walk / 3 Wall Walks
50ft Sandbag Bear Hug Carry (200/150)